Tofu is highly nutritious in the sense that it provides you with protein, fat, calcium, iron, etc. If you take in one half-cup of raw firm tofu, you’ll consume 10 grams of protein.

It has many important minerals, vitamins and protein.

Tofu Nutritional FactsTofu is rich in many nutrients: proteins, iron, B-vitamins. If made with calcium, it is also a great source of calcium.

Tofu is very low in sodium which makes it a perfect food for people on sodium-restricted diets.

Tofu also contains isoflavones, which help to prevent cancer and heart disease.

Tofu Protein ValueTofu is ideal protein food. It is often used as a meat substitute in vegan or vegetarian diets. It contains all the essential amino acid that human body can not produce on its own. For each 100 grams of tofu it contains about 8 grams of protein. If you put it in calories that is 11 grams in 100 calories of tofu.